The key point for maintaining a good quality of life, especially in old age, completely relies on being independent, which is very much affected by an individual’s mobility. This is where 5 chair yoga exercises  (exercices de yoga sur chaise) for seniors and individuals with limited mobility appears to be the best solution as a gentle and effective means to enhance flexibility, strength, and balance following seated yoga positions or using a chair for support using the popular cat-cow stretch or seated forward fold (flexion avant assise), mainly improving mobility and including chair yoga for knee pain.

Top 5 Chair Yoga Exercises to Improve Your Mobility | Top 5 Exercices de Yoga sur Chaise pour Améliorer Votre Mobilité are discussed below: 

1. Seated Cat-Cow Stretch | Étirement Chat-Vache Assis

This exercise has been popular, being excellent for improving spinal flexibility and releasing tension in your back. 

Procedure: At the beginning, an individual needs to sit upright with feet flat on the ground and hands resting on the knees. The next step involves arching the back, lifting the chest, and tilting the pelvis slightly forward while inhaling. This step is called “cow pose.” Looking upward is advised if comfortable. After that, on the exhale, one needs to round the spine, tucking the chin to the chest and pulling the belly button towards the spine, this step is called the “cat pose.”  This exercise should be repeated 6 – 8 times, moving gently with the breath. 

Benefits: The chief benefit of the cat-cow stretch is that it increases mobility in the spine, additionally improves posture, and also reduces stiffness in the lower back. 

2. Seated Forward Fold | Flexion Avant Assise

Seated Forward Fold | Flexion Avant Assise is responsible for gently stretching the hamstrings, lower back, and shoulders while calming the mind. This is one of the crucial chair yoga exercises (exercices de yoga sur chaise) for improving mobility. 

Procedure: Initially sit tall with the feet being apart the same as hip-width. Then hands need to be placed on thighs or knees for support. After which, an individual needs to slowly hinge forward from the hips, letting the hands slide down towards the feet. It is important to keep the back straight while going as far as comfortable. This pose needs to be held for 3 – 5 breaths, after which the individual needs to slowly return to the starting position. 

Benefits: This particular exercise is primarily fruitful for improving flexibility in the lower body and releasing tension in the back and neck. 

3. Seated Side Stretch | Étirement latéral assis

This is one of the simplest and greatest ways to lengthen the sides of an individual’s torso and improve the spine’s flexibility. 

Procedure: So, basically, this exercise is started by sitting tall with both feet flat on the floor. Then the individual must raise the right arm overhead and lean gently to the left. It is essential to keep the left hand on the chair for support. This position should be held for 3-5 breaths, feeling the stretch along the right side. Then return to the center pose and follow up on the other side. 

Benefits: This is an important exercise responsible for enhancing spinal mobility, stretching the intercostal muscles between the ribs, and ultimately promoting better breathing.

4. Seated knee-to-chest stretch | Étirement du genou vers la poitrine assis

This exercise is recommended as chair yoga for knee pain, as it improves hip flexibility and gently stretches the lower back and glutes. 

Procedure: It is very important that an individual is seated comfortably with their back straight and feet flat on the ground while doing this exercise. Once comfortable, the right knee needs to be lifted towards the chest and held with hands. The knee is supposed to be hugged gently and held for 3-5 breaths, after which the leg needs to be lowered back to the ground and followed by the steps using the left knee. 

Benefits: This is an important stretch that increases hip mobility, reduces the tension in the lower back, and also improves blood flow to the legs, soothing knee pain. 

5. Seated Twist | Torsion Assise

Again, mainly focused on improving spinal mobility, seated twists are also excellent for aiding digestion. 

Procedure: An individual needs to start this exercise by sitting upright with feet flat on the floor. Once set, the right-hand needs to be placed on the left knee and the left hand on the back of the chair. After which, the torso is gently twisted to the left, looking over the left shoulder if possible. This position needs to be held for 3-5 breaths, after which it can be returned to the center, and then the exercise can be repeated on the other side similarly. 

Benefits: The chief benefit of this exercise is that it improves flexibility in the spine, gently massages internal organs, and also aids in alleviating stiffness in the back. 

Safe Practice Tips | Conseils de pratique sécuritaire

As much as knowing and following the guide above for chair yoga exercises to improve your mobility | Exercices de Yoga sur Chaise pour Améliorer Votre Mobilité, the practitioners and masters of Bodhidham would like to enlighten you with the following basic but crucial safe practice tips that aid in achieving the best results in the right way.

• Choose the Right Chair | Choisissez la Bonne Chaise

The right chair is to choose a sturdy chair with a flat seat and no wheels for stability.

• Listen to Your Body | Écoutez Votre Corps 

Although initially, it is obvious to have a feeling of uneasiness, yet it is advised to move gently and avoid phishing beyond the comfort zone at any instance. So, if you feel pain, it is best to stop the exercise immediately, especially when you are alone. 

• Breathe Deeply | Respirez Profondément

Breathing is the key to enhancing relaxation and focus; hence, synchronize the movements with deep, steady breaths. 

• Practice Regularly | Pratiquez Régulièrement

Yoga is a disciplined practice, and if not every day, then it is highly recommended to incorporate chair yoga (yoga sur chaise) into your daily routine at least 2 – 3 times a week for the best results. 

Conclusion

Let us, Bodhidham, help you in achieving your goals of practicing the best chair yoga exercises to improve your mobility the right way. Let language be no barrier to healthy living; whether you’re a senior, have limited mobility, or simply want a low-impact workout, contact Bodhidham straightaway for the right.